FRIDAY WORKOUT OF THE DAY

CrossFit Auckland WOD

“.50 CAL”

5 ROUNDS FOR TIME

  • 50 Double Unders  Single Unders
  • 21-18-15-12-9 Push Press 50/35KG (MASTERS 45/30KG)

Time Cap 15min

Compare to QuickFit February 2nd, 2018 or Main WOD February 20th, 2018

CFAK Log Book pg48

Then

3 ROUNDS (12MIN CAP)

  • Turkish Sit Up x 8 ea arm, this is the first part of a Turkish Get Up 
  • Single Arm Power Row x 8 ea arm
  • Barbell Rollout x 8
  • Sumo Stance Good Morning x 8
  • Clean Grip Barbell Overhead Hold 30sec

Sumo Stance Good Morning
Use a challenging weight based on how your back feels. It’s also okay to limit range of motion if there’s back discomfort.

QuickFit ~ 30min Express Workout

1-2-3-4-5-6-7-8-9-10 ROUNDS FOR TIME

  • Burpee
  • Front Squat 60/42.5KG

Compare to March 23rd, 2018   

FOLLOW US ON SOCIAL

insta @crossfitauckland

FACEBOOK

By |January 11th, 2019|Daily Workouts|1 Comment

One Comment

  1. Jo January 11, 2019 at 4:08 pm - Reply

    5:45

    .50 Cal
    10:24

    So upon reading my training diary, I have done this before, but not with the movements I did today. It must have come up very early on in my time at CrossFit, when skipping was not an option and I did lateral bar hops. Ugh. Today I did single skips as I thought that’s a lot of double unders! My push press was 25kg. Next time I could either do some double unders (say 25) and/or go to 30kg for the push press. Was still a tough one, and my little thumbs are mashed!!

    3 Rounds for quality
    Turkish Sit Up x 8 ea arm, this is the first part of a Turkish Get Up (8kg KB)
    Single Arm Power Row x 8 ea arm (8kg KB)
    Barbell Rollout x 8
    Sumo Stance Good Morning x 8 (25kg)
    Clean Grip Barbell Overhead Hold 30sec (25kg)

    The Turkish sit ups were tricky, as was the barbell rollout movement. The barbell overhead was fine…..once I got it overhead. Was a bit knackered after all the other bits and pieces!

    Have a lovely weekend :)

Leave A Comment